In my younger years, I was obsessed with
eating low-fat food and less carbohydrates. But over time, I've come to
learn that there is more to weight loss than a low-fat diet. True, to
lose weight you need to watch what you eat, but I have found that by
adopting certain lifestyle changes and including more wholesome food
into my diet, I have managed to maintain my weight. These 20 tips,
backed by science, have worked exceptionally well for me. I hope they
work for you too.
1. Control your portion by eating from small plates
Research has shown that people eat less
when served food on a small plate instead of a large one. Scientists
believe that eating from a plate which looks full will trick the mind
into believing that you are eating more. To control your portion
further, scientists believe that eating from blue plates may cause you
to eat less than plates of other colors - the reason why this works is
unclear.
2. Make sure you're getting enough sleep
Being sleep-deprived can lower levels of leptin (an appetite-suppressing
hormone) while increasing ghrelin (a hunger-stimulating hormone).
Consequently, those who are sleep-deprived tend to be hungrier and crave
junk foods like carbs, candy, and salty foods. Furthermore, studies
have shown that women who go to bed and wake up at the same time every
day have lower levels of body fat.
3. Reduce your stress and anxiety to keep your hormones balanced
When we feel stressed, our bodies release a hormone called cortisol. If
elevated for too long, it leads to an increase in the amount of visceral
fat around the tummy. Still, cortisol isn't the only hormone that
messes with your weight. The thyroid and adrenals play a part too. If
our hormones are out of sync, we will find it more difficult to lose
weight.
4. Trick your way into feeling full by smelling your food
Several studies have shown that smelling your food may be enough to
trick your brain into feeling full. Satiating smells include extra
virgin olive oil, garlic, apples, bananas, fennel, and grapefruit.
5. Avoid buying fruits and vegetables that have been treated with
pesticides
A Canadian study conducted on mice found
that chemicals in pesticides slow down metabolic function, increasing
the risk of obesity and diabetes. A better alternative would be to buy
organic food.
6. Allow yourself a cheat day each week
According to research conducted, a cheat meal once a week can rev up the
metabolism by reviving levels of leptin, balancing thyroid hormones and
reducing cravings. As much as possible, try to keep it healthy and
choose high carbs over high-fat meals for a high leptin effect.
7. Don't eat when you're distracted
A paper published in the American Journal of Clinical Nutrition reports
that multitasking while eating (whether you are watching television,
driving or working) or eating in a hurry may cause you to eat more.
8. Include coconut oil in your diet
Aside from being delicious, coconut oil contributes a great deal to
weight loss. You can add it to your baked goods, use it to fry, use it
as a coffee creamer, or add it to your smoothies.
9. Control your satiety with apple cider vinegar
Apple cider vinegar is well known for balancing blood sugar levels and
satiety. In one study, participants were given varying levels of apple
cider vinegar with carbohydrates in the form of white bread. Blood testa
have shown that the higher the levels of apple cider ingested, the
lower the blood glucose and insulin levels of participants. Furthermore,
those who consumed the most vinegar reported feeling fuller than the
others.
10. Use mushrooms in place of red meat where possible
Mushrooms are a great replacement for red
meat when used in dishes like cottage pies, lasagnas, and tacos. In one
study, it was found that individuals who ate one cup of mushrooms each
day instead ofm red meat lost an average of seven pounds, had a smaller
waist size, and also a lower BMI. It was also found that these
individuals were better able to maintain their weight loss than
individuals who ate meat.
11. Include avocados in your daily diet
Avocados are rich in monounsaturated fatty acids, which have been shown
to be a powerful reducer of belly fat. Studies conducted also found that
individuals who ate fresh avocado with their lunch had 40% less desire
to snack over the course of three hours and a 28% less desire over a
period of five hours after a meal.
12. Eat eggs for breakfast
Research has found that eating eggs for breakfast can limit calorie
intake for the day by more than 400 calories. Ideally, opt for
free-range eggs as they have a far greater nutritional value than
battery eggs.
13. Add spices to your diet
Herbs and spices are packed with antioxidants and are beneficial to the
body in many ways. Some of them can also promote weight loss. These
include:
Garlic: Studies show that rats fed a diet high in fat, alongside a
garlic supplement, were found to have reduced weight and fat levels.
Cinnamon: Studies have found cinnamon to be a powerful appetite
suppressant. In fact, its been shown that adding a small amount to
carbohydrates may keep you full for longer.
Cayenne Pepper: A substance in cayenne called capsaicin, has been found
to suppress hunger and increase satiety. Cayenne pepper has also been
found to have thermo-genetic properties which can lead to increased
metabolism.
Mint: Some studies have found that just smelling mint can lead to eating
significantly fewer calories.
Ginger: In one study, individuals who drank 2 grams of ginger powder in
hot water were less hungry three hours later than participants who
didn't drink it.
14. Drink more spinach smoothies
According to studies, drinking a spinach shake in the morning can reduce
the effects of feeling hungry throughout the day, promoting weight
loss.
15. Opt for dark chocolate
Just because you are trying to lose weight,
doesn't mean that you don't deserve a treat every once in a while. But,
if you feel the urge to indulge, go for some dark chocolate. One study
found that individuals who ate dark chocolate instead of white
experienced lower blood sugar levels - the key to losing and maintaining
weight.
16. Opt for wholegrain carbohydrates as opposed to white
Stick to whole grain (brown) versions of bread, pasta, and rice to help
maintain your weight loss. A study conducted in 2008 found that
participants who ate whole grain produce enjoyed greater reductions in
weight, body mass, and body fat, when compared to those who ate refined
(white) carbohydrates. Whole grain foods are rich in fiber - an
essential nutrient when trying to lose weight.
17. Blueberries are good for you
A study conducted in 2011 found that mice who consumed a handful of
blueberries had a 73% decrease in fat lipids. Other research also found
that meals enriched with blueberries saw greater levels of abdominal fat
loss in rats.
18. Eat a bowl of oatmeal for breakfast
Starting your day off with a bowl of oatmeal will help regulate your
blood sugar levels throughout the day, boosting your metabolism after a
night's rest. Be sure to stay away from instant oatmeal - one serving
can contain up to 17g of sugar.
19. If your cravings are getting the best of you, snack on pears and
apples
Take a healthy snack like fruits between meals. Pears and apples, in
particular, contain a type of soluble fiber which reduces the amount of
sugar and calories absorbed by the bloodstream after a meal, which in
turn prevents fat storage and keeps you feeling full.
20. Coffee has a number of surprising benefits including weight loss
Coffee is known to boost energy and brain function. It has also been
found to lower the risk of diabetes and dementia. Studies have also
discovered that coffee can increase your metabolism by up to 20% after
drinking, aiding weight loss.
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